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7 Health Strategies to Get In Shape & Stay Healthy

December 15, 2020 by Mandy

When you are born, you only get one body. It is your responsibility to care for it. Unfortunately, by the time people reach adulthood, many of them have let themselves go. Much of this is due to a simple lack of knowledge. You have the power to take control of your health. You just need to know what to do.

Core Concepts:

  • Health Is Vital to Living a Fulfilling Life
  • Your Daily Habits Directly Impact Your Health
  • Improving Your Health Does Not Have to Be a Chore
  • The Most Effective Strategies Vary Depending on the Person

Are you ready to turn a new page in your life? If so, the following techniques should give you a great start. It is up to you to commit to the changes you need to make. Nevertheless, working on your health will improve nearly every aspect of life. As long as you are willing to try, you are already on the way to success.

1. Maintain a Healthy Diet

What does your diet look like? If it is similar to the standard American diet, then you likely eat a lot of processed foods. Plus, most people eat out several times a week. The first step to a healthier life will always be cleaning up your dietary habits.

It Is Easy to Out Eat Your Exercise:

Plenty of people think they can eat a big slice of cake because they went to the gym. Did you know that a single oreo has enough calories to fuel while you run for over a mile? Do not make the mistake of eating poorly because you exercise.

Up Your Intake of Plant Foods:

The easiest way to clean up your diet is to start preparing your meals at home. Make plants the focal point of all your meals. That way, you get all of your essential nutrients.

2. Regular Strength Training

Strength training is the next most important aspect of a healthy life. Even people without any expertise in the gym will benefit. However, remember to always start slowly and increase the intensity gradually.

Bodyweight Exercises Are Great for Beginners:

Beginners often feel a little trepidation about going to the gym. In that case, start a bodyweight routine. Bodyweight exercises are less stressful to the body, making them ideal for novices. As you get stronger, then you can add some weights.

3. Consume Adequate Amounts of Protein

Next, increase your protein consumption. Otherwise, all of your hard work will be wasted. For the body to repair muscles, it needs sufficient amino acids. These come from protein. Do not forget to consume a variety of protein sources.

Plant Proteins:

The most commonly overlooked protein source would be vegan protein USA. Plants have numerous proteins. Many of them are even healthier than the ones from animal sources. The best diets have protein from a variety of sources. Nevertheless, there are various options available to plant proteins such as supplements.

4. Work on Flexibility With Yoga

After working on your strength, it would be best to work on your flexibility. You will appreciate this as you get older. The sooner you start, the better the long-term results.

Focus on the Breath:

As you practice yoga, focus on your breath. Ensure that you are taking deep breaths and holding it at the top. Then, slowly exhale. One more tip, remember to listen to your body. If a pose hurts, do not push yourself. It could lead to injury.

5. Mentally Envision Success

Visualizations are a lot more powerful than you realize. Some people call it the law of attraction. The point is straightforward. By envisioning success, you make it that much more likely. Never underestimate the power of your mind. It is, by far, the most powerful tool any human has.

6. Pick Up a Hobby That Acts as a Cardio Exercise

Keep the blood flowing by picking up a new hobby that emphasizes cardio activity. For example, you could start swimming or kayaking. Not to mention, this way you can exercise while doing something you enjoy. That way, you avoid burnout.

7. Remember, Rest and Recovery Are Equally Important to Health

Hitting the gym 7 days a week might sound good. Nevertheless, it is actually quite counterproductive. Getting enough rest is essential. Without it, your body won’t fully recover.

The Consequences of Over-Exertion:

Overexertion does more than just make you tired. Muscles will break down unless you give them time to recover after you exercise.

The Key to Living Healthily

Living healthily sounds like an insurmountable obstacle to many. However, this is simply a matter of perspective. By shifting your lifestyle, it becomes as easy as waking up in the morning. Things will be difficult at first. However, as long as you persevere, you will be much healthier before you know it.

Filed Under: Wellness Tagged With: fitness, health, wellness

Health and Fitness Tips for Busy Parents

October 16, 2020 by Mandy

Being a parent often means sacrificing for our kids, and most parents have no problem giving up certain things for their special angels. However, your health should remain a priority, even after you become a parent. After all, you want to be there for many years to watch your children grow up, right? You’ll also be a good role model for your children when you make your health a priority. Read on for some health and fitness tips for busy parents.

1. Get up as early as you can

The correct amount of sleep is significant for us all. However, you may need to do your exercise routine during the early morning hours when you are a parent. An early morning workout can be the best thing for busy parents, as you can work out without distractions. If you put off your workout until later, you are more likely to be distracted by unexpected issues. Plus, early morning workouts set a standard for your day and will give you a natural energy boost.

2. Find a child-friendly fitness center

If you’re a parent of a young child, you probably already know how hard it can be to find childcare. You may even already have childcare set up for times where you are working. How can you possibly find someone else to watch your kid while you work out? The answer is child-friendly fitness centers. There are gyms in Anaheim and other cities with childcare services that will match your busy schedule.

3. Plan out your meals for the week

It’s extremely easy to get so distracted as a busy parent that you simply go through the drive-through for dinner as a time saver. It can also become expensive over time. Take a few minutes during the day on Sunday to plan out your meals for the week. Then, do your grocery shopping all at once. Knowing exactly what you will be having for dinner every day not only takes the stress off of you, it also allows you to put together healthy meals for you and your family.

4. Stick to a routine

As a parent, you already know the importance of having and sticking to your child’s routine. It’s actually no different for you when it comes to your health and fitness goals. Making exercise an essential part of your daily routine will help it become a habit you won’t want to miss. Plus, young kids will get used to the times you leave and come home. In time, your routine will help cut down on the meltdowns that often occur when you try to leave the house to exercise without your kids.

5. Wear your baby while you exercise

We know that no matter how hard some parents try to fit it in, leaving the house to enjoy a fitness routine on their own just isn’t going to be in the books. This is especially true if you have a young baby in the house that needs constant attention. Don’t worry- invest in a quality baby carrier if your child is very young. As you walk around the house with your baby strapped to you, consciously engage your leg and stomach muscles as you bend down. Remember, bend from your knees and not your back. If you can, go for a short walk around the block while carrying your child close to you. That will give you the workout you have been looking for!

Filed Under: Wellness Tagged With: fitness, health, wellness

Workout Tips for Moms Stuck at Home

May 14, 2020 by Mandy

It’s tough being stuck at home with the kids. Your time isn’t your own anymore, and you barely have time for a shower, let alone a workout. So here are a few tips to help you squeeze a workout in at home.

Short, But Effective

You don’t need to find time to workout for a whole hour. Just grab 10 minutes here and there. Make the time count by doing a targeted workout, and working on one area of your body, instead of all over. For example, if you want to tone up your legs, try doing some quick inner thigh exercises like these ones from the 30 Day Fitness Challenge app.

Go for a Walk

The kids need exercise too, so go for a walk with them. It doesn’t have to be far, but even walking around the block will get you all moving and out of the house.

Distract the Kids

Persuade the kids to play in the garden, and get your workout in at the same time. You should get at least 15-20 minutes to yourself, so make the most of it and complete your workout for the day.

Play with the Kids

Playing games with your kids can be great exercise, and can really get your heart pumping. Run around the garden with them, get on their trampoline, or put some music on and dance around with them. This won’t only be good for you, but your kids will benefit too.

Involve Your Kids

Set a time each day to do some exercises with your kids. Make them fun so your kids will want to join in, and get your workout done at the same time. Star jumps are always popular with the kids. Think of a silly phrase to shout out when you’re all jumping. Squats are another great idea for kids. See who can squat down the lowest, or who can do the most in a minute.

Mini Workouts

Fit in a mini workout whenever you can, even when you’re doing chores. Keep a stool in the kitchen when cooking dinner, and do some step-ups whilst you’re waiting for the food to be ready. When picking your kids toys up to put them away, crawl along the floor on your stomach, as this will be great for your abs. If you have a young kid, lie on your back and lift them up for an airplane ride. Fun for them and a great workout for you.

Those are just some of the ways you can still enjoy a workout whilst taking care of the kids. What workout tips do you have, and what do you find helps you maintain your fitness whilst at home?

Filed Under: Wellness Tagged With: fitness, health, motherhood, wellness

Choosing Active Wear to Prepare for Your Next Adventure Destination

March 16, 2020 by Mandy

Has someone ever told you to dress the part? What you wear matters, whether you’re going to work, exercising or partaking in some general activities outside. You want to wear clothing that will influence how you perform, how you feel and help bring your body to the next level. When shopping for athletic wear, how do you pick something you can wear for any active occasion? What are some of the traits that can help you better prepare for the road ahead?

Clothing that Provides a Confidence Boost

One of the first keys to activewear and finding something for every occasion is to go with clothing that gives you a confidence boost. After all, you want to feel good about what you’re wearing. And when you’re comfortable and proud of the way you look, your performance will also increase with that confidence boost.

One of the more prominent clothing options in the activewear space includes women’s sleeveless shirts or tank tops. These, along with athletic pants or shorts, will allow you to go anywhere and do anything, and let you be as confident and comfortable as possible.

Clothing that Provides Protection and Injury Prevention

Another thing to keep in mind when you’re working toward finding the perfect activewear for any location or occasion is to go with something that will help protect you from injury. When you have equipment with a proper fit, it can help to reduce the risk of any sports-related injuries.

Wearing sleeveless shirts or tank tops, for example, can help free your body to move the way it needs to. Conversely, if you’re visiting somewhere in the cold, you may want a long-sleeved base layer to help you stay warm. The shoes that you go with can also play a big role in injury prevention and protecting your muscles, such as your calves, ankles and feet. Proper footwear with the right fit and perfect amount of support can help set you up for success.

Clothing that Helps Aid in Recovery

If you’re going with activewear for your next journey or adventure, you also want something that can help you in the recovery space. This means having clothing that will not only allow you to perform but also get you ready for the next adventure you have on deck. One of the better ways to do this is with the assistance of compression clothing.

Compression clothing works to help stimulate circulation in the body. It’s a type of effect you get when you get a massage. With the enhancement of your circulation, you have blood flow pumping that can help to recover those muscles faster. The next day you may feel less sore, less stiff and be ready to go at it again for the next adventure.

Be Mindful of What You Wear

Nice color activewear can be perfect for any destination and occasion. Whether you’re taking a trip to the beach or going for a hike up a mountain, the right activewear can help you perform and enjoy the day that much more. The next time you plan an adventure, think about your clothing and how it can help benefit your experience. With the right activewear, with the proper fit, you can perform better, protect yourself and be ready to recover efficiently for each day ahead.

Filed Under: Wellness Tagged With: active wear, fitness, health, wellness

Why You Should Start Boxing

November 13, 2019 by Mandy

Boxing training has become on of the most popular fitness regimes today. In fact, many celebrities and models are choosing this mode of training as their preferred workout. Here are the top reasons why you too should start boxing to develop your character, skills and leadership,

Full-Body Workout

The general belief is that boxing is an upper-body workout. However, this is not true. Boxing training gives you a total body workout and helps sculpt all your muscles. So, when you are extending your arm to deliver a punch, you are using power from your legs and hips, and are also strengthening your core, back and shoulders in the process.

Improvement in Multiple Parameters

Boxing doesn’t just give you a full-body workout where you focus on your cardio and strength. It also improves your balance, agility, reactivity and hand-eye coordination. Which means that your overall fitness improves.

A boxing workout also helps improve your posture. As your core and back get stronger, your posture will start straightening out too.

Burn Calories Fast

The two main things that boxing training does is improve your resting heart rate and your muscular endurance. This means that your stamina increases and your heart rate goes down. What this does is help you in your other workouts.

If you do a boxing training session for just 30 minutes, you can easily burn 400 calories, which compares to any other intense cardio session such as cycling or even running.

Better Body Composition

The focus of a workout should not be to lose weight. It should be to improve your body composition. This means that you increase your muscle mass and reduce your fat mass. Weight loss should be a by-product of this goal.

And boxing is a great way to improve your muscle mass.

Stress Reliever

If you start boxing, you will be able to expel all your stress like never before! According to professional trainers, boxing training gives you more stress relief than any other workout there is. It will help you calm down faster than any other form of exercise.

Constant Learning Process

Boxing is such a discipline that you will never stop learning. While other fitness routines can end up becoming boring (because there isn’t left to learn), with boxing you have to constantly stay alert. There are so many techniques in boxing that it will take you a lifetime to learn them all.

The Downside of Boxing

This is a discipline that requires strength and endurance, but it isn’t for everyone. Because, at the end of the day, it is a contact sport, there are dangers associated with this type of a workout.

So, if you have arthritis or osteoarthritis of the hands, then the most you can do is shadow-boxing. If you make contact with a target, you could end up making your condition worse.

Added to that, since it is a cardio workout, you should avoid this form of exercise if you have a heart condition.

Those with medical conditions should first consult with their doctors before taking up boxing training.

Filed Under: Wellness Tagged With: boxing, fitness, health, sport, wellness

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